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The Stiff Legged Deadlift

Post author By admin
Post date February 8, 2016
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A stiff legged deadlift is a great stretch to make sure that you are always improving your flexibility. Not only initially will you be able to tell how well you are doing, but as you improve your flexibility you will have better body control and your movement will be much better.

First remember if you are going to stretch you need to be very careful to only stretch after having warmed up. Stretching while you are cold can lead to muscle pulls.

Have a short 5 minute warmup of cardio so that you are sweating just a bit and your muscles are loose and warm and then do your stretches.

Doing A Stiff Legged Deadlift

Position: A standing position with the feet a comfortable distance apart, the knees locked and the barbell held in front of the legs with the elbows straight.

Action: Keeping both knees and elbows straight, the trunk is bent forward as far as is comfortable, then the erect position is regained.

Breathing: Exhale as the body is bent forward and inhale as the erect position is regained.

Starting Resistance: Most women will find a starting resistance of 25 lbs. quite comfortable and most men 40 lbs.

Goal: Girls and women should work up to a resistance of 50 lbs. Boys and men should work up to a resistance of 100 lbs. or more.

Results: This movement will develop and strengthen the large muscles of the lower back and will also strengthen those of the hips and back of the thighs. It is very necessary that these muscles be well developed and strong. They protect the spine and sacro-iliac joints from injury and their strength gives a margin of safety against low back pain and discomfort.

Comments: As the back is bent forward, the muscles in the back and the back of the legs are stretched extensively.

Because of differences in anatomical construction and flexibility, some children and adults will be able to bend forward and touch the floor easily, while others will not be able to bend much more than half the way down. The exerciser should not bend any further forward than is comfortable, but with practice the back will become more flexible and very strong.

In the fully stretched position with the knees locked and the hands close to the floor, much pressure is placed upon the inner borders of the intervertebral discs. The untrained individual invites low back trouble by lifting heavy objects in this position. The proper position to use in lifting heavy objects from the floor is to make the effort with the knees bent and the back relatively flat so that much of the effort is taken by the legs and the back is kept in relatively good position.

In advanced training of athletes who need great strength in the lower back, this movement is used through a short range of movement with very heavy resistance. The movement is started from a standing position and the bar is lowered to about the height of the knees.

During the motion the lower back is kept flat and fixed (never permitted to “round”) and the motion is made almost entirely from the hips. In this position the lumbar spine is kept in a strong position with little pressure on the front borders of the vertebrae. The bar is usually lowered to a predetermined height regulated by some support set at that position for the bar orweights to touch.

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Twitter for fitness tips

Twitter for fitness

I wrote this Twitter for fitness a couple years ago but just wanted to remind everyone to follow me on Twitter for more fitness tips

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I have decided to start something that is a little different just as an experiment. I will keep posting here but also will add lots of other links through a twitter account so that anyone using Twitter can get even more value without my regular blog readers being buried in article links from other blogs and news sites.

Twitter for fitness Tips

I have lots of ways to have people follow this blog. Just read it, follow through RSS, signing up for a newsletter, and now Twitter. Using Twitter for fitness

Twitter to me is like an instant messaging or SMS system that sends messages to no one in particular across the internet. The way that Twitter is used is that you sign up and then whenever you find a person who you want to see information from then you “follow” them on Twitter.

Following on Twitter for fitness is just a matter of going to the Twitter site or using a browser plugin to be alerted whenever one of your new friends posts a message, called tweets.

The posts that people make on Twitter are very short, up to 140 characters whereas on a blog you have unlimited space in which to writer long articles or posts. so usually tweets consist of a short comment and perhaps a link.

I have setup a Twitter for fitness account that sends a link out for each of my posts on this blog but also I am going to be sending through links to other interesting articles that just don’t make it onto the blog.

If you want to sign up to Twitter just click the link, you just need to pick a username and password not even give up and email address. If you are a member already then you can follow Twitter for fitness by clicking “follow” at http://www.twitter.com/fitnessguy

Twitter for Fitness is the place to go for fitness tips.

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Upper Ab Workouts

The upper abs are often the strongest area of the abs on people who do not work out or who do basic workouts. Still most people look to get their upper abs into better shape.

These three exercises, the butterfly, the curl, and the bench sit ups, all work the upper portion of the abs for a great workout.

Best Upper Ab Exercise – The Butterfly

The butterfly may look a little silly, but it works for a good start to an upper ab workout.

Sit on the floor as you would for a basic crunch: knees bent, feet shoulder-width apart, back on the ground. Let your knees drop out to the side and your heels come together. Your legs will form what looks like the wings of a butterfly, giving this exercise its name.

Keeping your legs bent, come up into a crunch, hold, and return to the starting position. This exercise keeps you from relying on your leg muscles the way you can do in a traditional crunch and works out the upper abs.

How To Do Ab Curls

The curl is very similar to a crunch as well, but it requires more upper ab strength.

Doing this upper ab exercise may be tough when you are just beginning, but keep working at it because it works really well. Lie down with your knees bent as you would with a crunch. Put your arms down at your side.

Slowly lift your head, neck, and chest and roll in as you would for a crunch. While you are rolling in, let your hands slide along the floor; do not lift them or use them for support. Then return to a sitting position. Most people definitely feel a burn from this upper ab workout.

Bench Sit Ups

The final exercise for an upper ab workout is a bench sit-up.

This exercise is to be done on a bench but can be modified at home if you do not have a bench available. Choose freeweights that will hold down your legs. For most people, a ten-pound is good. Lie with your feet at the top of the bench’s incline. Put the on your feet and then lie back.

Do a sit-up or crunch; the should hold your foot down. Learning to balance yourself is part of this exercise, and it will force you to rely on your ab muscles for strength. By beginning with this upper ab workout routine, you should begin to get your upper abs into shape quickly.

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